Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: TheInvisibleLog

In the 7 days ending Feb 25, 2007:

activity

time

miles

Running

4:45:19

29.5

(9:40)

47.47

(6:01)

635

Real Orienteering

2:24:36

13.73

(10:32)

22.1

(6:33)

400

39 /

45c

86%

Back, core and achilles

30:00

Total

7:39:55

43.23

69.57

1035

39 /

45c

86%

averages - sleep:6.3 weight:78.3kg

2:27

0:00

» now

Sunday Feb 25, 2007 #

Real Orienteering race (Diamond Hill) 2:02:25 [4] **** 17.7 km (6:55 / km) +380m 6:15 / km
spiked:26/30c weight:78.2kg shoes: New Balance Road shoes

Was meant to be my long run according to schedule. But a hageby in gold mining will always come first. I expected to have to do another run afterwards. But Jymbo convinced me to run the 10k long course. What ehe didn;t realise is he had confused the scales in condes. Turned out to be a 15 k course. That was fine for a long run. Harder than normal because I went out harder on the first map than I would if I had known the real distance. The last 3 ks in particular was a grindathon. Great event though.

Running 25:00 [1] 3.0 km (8:20 / km)
shoes: New Balance Road shoes

Collecting controls for Jymbo.

Saturday Feb 24, 2007 #

Event: Bendigo 2 Day

Running warm up/down 30:00 [2] 5.2 km (5:46 / km) +50m 5:30 / km
shoes: Mizuno Wave Ascent II

Alarm went off at 6.30, despite planned sleep in. Julie had left to drive Ceira to town. It was cool and raining. So an unplanned run in the light precipitation. For the average bendigonian any form of rain is as exciting as a ride at Water World. A warm up the the days planned non orienteering activities.

Real Orienteering race (Spring Gully) 22:11 [4] *** 4.4 km (5:02 / km) +20m 4:56 / km
spiked:13/15c shoes: Mizuno Wave Ascent II

Line distance 3.6k
Jymbos sprint event. Sprint is not well matched to my body type. So I came last. Genetics won over training effect again. Applied a sprint criteria to the concept of spiking... if I came from the wrong angle, or missed by a couple of seconds, it was a missed control.

Friday Feb 23, 2007 #

Running (Terrain run) 43:00 [3] 7.3 km (5:53 / km) +75m 5:36 / km
shoes: Mizuno Wave Ascent II

Run through Browns Reef terrain. Have successfully cut back the ks this week, but fitted in the sessions I wanted to keep.. long, hills, tempo and terrain. Now for Jumbos sprint tomorrow.
Noticed the very clear difference between running on tracks and running on the leaf litter. The latter is much gentler on the ankles and knees. I'll be doing much more of this in the run up to Easter. Take note all Bendigo juniors with stressies or shin splints.

Back, core and achilles 10:00 [3]
weight:78.6kg

Now adding upper body work. Pull ups in particular increase the perceived intensity. Thinking about climbing again.

Thursday Feb 22, 2007 #

Back, core and achilles 10:00 [2]
slept:6.5 weight:78.2kg

Running warm up/down 20:52 [2] 3.6 km (5:48 / km) +45m 5:27 / km
shoes: Mizuno Wave Ascent II

Running tempo 20:18 [5] 4.6 km (4:25 / km) +55m 4:10 / km
shoes: Mizuno Wave Ascent II

What a difference a day makes. Felt good while running this morning, even with the 6.00am start. Still more than a minute slower than my best time for this circuit.

Wednesday Feb 21, 2007 #

Running 23:00 [2] 4.1 km (5:37 / km) +45m 5:19 / km
shoes: Mizuno Wave Ascent II

Was meant to be the warmup for a tempo run. Felt just as sore at the end as at the beginning. Still limping a little becaus eof my right calf. I expect this at the start of a morning run, but not after warm up. Discretion ruled and went and sorted out the Street O controls instead. Seem to be falling into a bit of a hole here.

Tuesday Feb 20, 2007 #

Running warm up/down 1:01:33 [2] 10.05 km (6:07 / km) +55m 5:58 / km
shoes: Mizuno Wave Ascent II

Another day when inferior genetics triumphed over training effect. Started out as the weekly conjugal run, but Julie dropped out very early, still feeling sore from the 30ks she did on Sunday. I perservered, but also felt like I had done 30k on Sunday. But in fact I spent the day in the VOA Strategy meeting. Slow and plodding, a clear demonstration of the genetic argument.

Back, core and achilles 10:00 [2]
slept:6.0

Did the exercise routine during a break at work to get the back mobile and to wake myself up. These 6.00 am starts are getting me down.

Monday Feb 19, 2007 #

Running hills 21:36 [4] 2.76 km (7:50 / km) +270m 5:15 / km
shoes: Mizuno Wave Ascent II

Running warm up/down 40:00 [3] 6.86 km (5:50 / km) +40m 5:40 / km
shoes: Mizuno Wave Ascent II

Warm up, warm down, back down the hill three times.

Note

Didn't meet Jim here this morning. Ran into the hill whilst it was still quite dark. Met the ranger for Crusoe Reservoir where I had parked the car. Had to play it carefully and not admit I ran in the Council Reservoir land (which I hadn't this morning). Turned out he wasn't warried about that. He was pissed about some more dumped rubbish. From his perspective runners and walkers are eyes to catch dumpers.
Raised the possibility of holding the Australian Schools Championships in the reservoir catchment and got some encouragement in return. Turms out this ranger had gone out to check on the WMOC at Kooyoora nad had been quite impressed. So this location firms as a good choice for 2009.

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